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Lift Heavy and Level Up!Thu, 16 Aug 2018 02:36:09 +0000enhourly1http://wordpress.com/https://s0.wp.com/i/buttonw-com.png8-Bit Barbellhttps://8bitbarbell.com
Barbells and Boxcars ep 37https://8bitbarbell.com/2018/08/16/barbells-and-boxcars-ep-37/
https://8bitbarbell.com/2018/08/16/barbells-and-boxcars-ep-37/#respondThu, 16 Aug 2018 01:43:38 +0000http://8bitbarbell.com/2018/08/16/barbells-and-boxcars-ep-37/Barbells and Boxcars: Hello and welcome to another episode of barbells and boxcars. This time Del is back from training. The old gang is back together. Usual we talk about Crossfit stuff/fitness stuff, geek stuff and gamin…]]>

And we’re back! After a few months of not recording, Rodel is back from Basic Training and we talk about a bunch of stuff. Check out the link or subscribe to us via your podcast app.

Hello and welcome to another episode of barbells and boxcars. This time Del is back from training. The old gang is back together. Usual we talk about Crossfit stuff/fitness stuff, geek stuff and gamin stuff.

We’ve also did a video recording for this cast. Trying out something new this time around. Hopefully there will be more video content from us as we record more and more. So be expecting some content from that. Check it out here

Indonesia 2018: Bali Video Montage

This trip to Bali was fairly spontaneous. We purchased our tickets and booked our hotel two months before leaving. When taking trips we usually we plan at least six months ahead. My recording set up hasn’t changed.

Camera: GoPro Hero 3
Stabilizer: Feiyutech G4 Gimbal

I would like to pick up a new Hero 5 or 6 with a gimbal but that’s a $300+ upgrade that I can’t afford at the moment. I’ll look into getting a used Hero 4 since it still fits my current gimbal. I’m happy with my GoPro so far but I know I can get better shots with an upgrade. Thanks for watching.

Tokyo Video Montage

We went to a lot of places that I didn’t talk about in my TRIP RECAP but I did catch some of it on video. My recording setup is the same, GoPro Hero 3 and a Feiyu Tech G4 gimbal. I might get a Hero 4 to experiment with 4K or I might just pick up a newer model like the 6. Unfortunately, my gimbal only fits the models up to the 4.

Japan 2018: Tokyo 2, Electric Boogaloo

We had so much fun in Manila and Boracay that we decided to take another trip together! We wanted to visit somewhere where it would be cold and we decided on Japan. Like the Philippines, this was going to be another first for one of our friends and we made sure it was memorable. This was not our (wife and I) first trip to Tokyo, visiting for the first time in 2014. It was awesome then and we were sure it was going to be a lot better with our friends.

Cell Phones

Our AirBnB had portable WiFi units so we did not pick up SIM cards. SIM cards are available for purchase at the arrivals terminal however. Some of the options are a bit pricey which is why we just stuck with our portable WiFi. With our Osaka trip, we really didn’t need a SIM and the portable WiFi would have been sufficient. Also, our AirBnB came with two so our group was covered.

Transportation

Our AirBnb host recommended we take the Keisei Skyliner to Nippori station and use the subway from there. Previously we used the Narita Express but the next train was departing in an hour and the next Keisei train was departing in 15 minutes. The desks are not hard to find. English signs are visible in the arrivals area of the airport and the staff at the ticket counters speak English. We picked up a round trip ticket bundle that came with a 24 hour subway ticket.

At Nippori station we picked up PASMO IC card for subway and rail travel. PASMO and SUICA are the two popular smart cards for the subway and rail systems in Tokyo. It eliminates the need to purchase separate tickets and it’s easy to purchase. The PASMO terminal has an English option which makes it a lot easier to understand. The deposit for the card is ¥500 which you can recover when you return it for a deposit. I believe every subway station, not JR station will be able to refund your yen and the remaining balance when you turn it in. I haven’t done this since I kept mine as a souvenir. I would highly recommend getting either a PASMO or SUICA card. They make taking trains a lot easier. Also, you can purchase items from vending machines that accept it as a form of payment.

Accommodations

We were able to book an AirBnB for our stay. It was located on the west side of Shinjuku, one stop away from Shinjuku station. The listing was two apartments side by side but was not as big as I expected. The listing was accurate but I was thinking it would be bigger. The five of us were able to sleep comfortably and the location and price were worth it.

The Fun Stuff

I can’t mention everything we did in Tokyo but I will mention some of our favorite places.

Harajuku

Harajuku is the place for shopping. Clothing and food shops are everywhere. Global brands like Nike and Adidas can be found on the main street as well as popular coffee shops like Starbucks. Smaller brands can be found here too. Street wear is popular here with stores like Supreme, Bape and the Neighborhood. The food was great as well. Pastries, candy and crepes were delicious.

Meiji Shrine

The Meiji shrine is located next to Harajuku station. We have been here before and is a great place to walk around. The path to the shrine leads through a forest and large Torii gates. The walk is not too long and it’s very peaceful. We spent some time touring the grounds but did not see a traditional Japanese wedding like last time.

Robot Restaurant

The ROBOT RESTAURANT is one of the main attractions in Shinjuku. I watched a Parts Unknown episode with Anthony Bourdain and he called it the “greatest show on earth”. After that review, we decided to check it out. The ticket is about $68 on VOYAGIN. A friend booked all our tick comes with two drinks you can get at the bar. The lounge is very bright and colorful and two lounge acts performed while we were waiting. The seating in the basement was very tight and cramped, getting in and out of the seats to use the restroom was a hassle. The show itself was great, a lot of lasers, flashing lights and “robots”. The story they showed didn’t make a lot of sense but it didn’t matter. You’re not at this show for the story. The final performance was a finale set to Bruno Mars’ Uptown Funk. Overall, I enjoyed myself but probably wouldn’t watch it again unless they changed the acts.

Tsukiji Fish Market

This was my first time here and I was a little disappointed. It was our fault since we didn’t check the times when it would be open. We didn’t get to walk through the seafood market but we did stop by a few stalls selling food. We ate some fresh scallops, calamari and fish. The mochi was also good. I wouldn’t mind stopping by to see the fish market when it’s open.

Harry Hedgehog Cafe

Japan is known for their animal cafes. We were not surprised when we walked by one for hedgehogs. None of us have seen a hedgehog before and we were excited to play with them. The wait for a seat can be long, 30 minutes – 1 hour, so you should plan for waiting. Reservations are accepted but you must pay for the 1 hour long visit. We visited the Harry Roppongi location but another one is also located in Harajuku.

Handling the hedgehogs is not difficult but you need to get over the fear of handling them. They will shake and curl up but it’s not hard to get them to wake up. They also sell hegehogs as pets and you can purchase a lot of supplies in the shop as well.

Tokyo Disney Sea

Tokyo Disney Sea was awesome. It’s not a typical Disneyland park but it does have a few Disney IPs. Little Mermaid, Aladdin and Finding Nemo. However, all the rides are in Japanese (like Universal Osaka). The Indiana Jones ride was not in service which was a bummer but the other rides were still fun even if we didn’t understand the story. We had a great time and tried a lot of great treats. If you’re a fan of Disney and want to see something other than Disneyland, you should stop here.

Trick Eye Museum

We love trick eye museums and we found one in Odaiba. They had a lot of scenes and it was fun going through one with friends.

Food

We ate a lot! We tried a lot of great sushi, ramen, meat and dessert places. It’s hard to list everyone so I’ll just put our favorites.

Like any big city, stores are everywhere, you just have to know where to look. Our primary neighborhood for shopping was the Harajuku. From shoe stores like Adidas and Nike, to “Hypebeast” clothing stores such as Bape and Supreme, you can find it in Harajuku. If you want to find a particular store, search it on Google maps.

Thoughts on Tokyo

This was my second time to this city and it was better than the first. Our friends made it a better experience since we got to share new adventures. We tried a lot of new food and went to a few new places. After visiting twice, their is still a few places I didn’t get to see but I’ll save it for the next trip. Visiting Japan is always a great time!

Check out my Instagram @8bit_barbell to see some lifts from this week.

Monday

Overhead Squat – Find a 3RM

I set a new 3RM at the end of April and I was determined to set a new one. My goal was to at least lift 225 lb. I warmed up to 226 lb. and started my lift. The jerk felt great and was able steady the weight overhead. I almost lost the first rep because I was slightly off balance. I was able to gain control of the weight and complete the rep. The last two reps were quick and had no issues with the reps. This lift was a multiple PR lift. I PR’d my overhead squat of 225 lb. by 1 lb. and my 3RM by 11 lb.

WOD – For Time, 20 Minute Time Cap

4 Rounds

25 Squat Cleans (75 lb.)
Run (400 m)

After that overhead squat PR, I was ready to take on this workout. However, I greatly underestimated this WOD. At 75 lb. I was sure I could get through all the squat cleans, and take it easy on the run. The workout started okay but I knew I was in trouble after the first round. My 3RM attempts caught up with me and I could feel the burn in my legs. I kept a steady pace during the cleans, doing fast singles but I had to change it up in round two. I decided to go with a 5×5 scheme with a short rest in between sets. This worked but I took too long during the rest. I finished this workout with two rounds, 25 squat cleans and 200 m.

Tuesday

Snatch Complex

Power Snatch + Hang Snatch + Overhead Squat

Haven’t worked on snatches in awhile but I was excited to try this out. The movements felt good and I can tell that I’m getting stronger. My technique still needs a lot of work after watching the replay. I’m pulling the bar too high and I’m slow to get under the bar. I was able to PR this complex at 165 lb. which led me to try any max out my snatch at 175 lb.

Snatch

This attempt was not programmed but I felt good doing the complex that I decided to try this out. After two failed attempts, I was able to successfully lift one at 175 lb. While I missed two tries, I felt very optimistic about future reps. Like the snatch complex I need to work on technique and my snatch suffered from the same problems. I’m pulling too high and moving too slow. This means that if I fix my technique, I could lift more weight!

This was a fun partner workout that wasn’t as bad as I though it was going to be. We split the run into 100 m sprints and split the row into 250 m sets. The deadlifts and double unders were split into sets of five and 45 respectively.
The run was not too bad since the distance was short. I was going at a quick pace but was not sprinting and the rest in between each run was enough for me to catch my breath. Towards the end of the run I slowed down a bit but it wasn’t too much. The row was much easier. I kept a quick pace (1:45/500m) and was not breathing too hard when we finished this part of the workout around minute 11 or 12.

The rest of the workout was tough. After all that work, the deadlifts felt very heavy. Breaking up the reps into sets of five really helped and I was able to go unbroken on all my sets. The double unders however were not as smooth. I would do a few and then break because I hit my feet or my arms were too tired. This was the longest part of the workout since I couldn’t string a lot of them together. After 18 minutes we finished with 2 rounds, 30 deadlifts and 36 double unders.

If you want to see some of the lifts I write about here, check out my Instagram @8bit_barbell

Monday

Overhead Squat – 3 Rep Max

My last overhead squat attempt was about a year ago. My lifts were done at 205 lb. and with all of the work that I’ve done in the past year I’m sure I could increase that number by 10 lb. I warmed up well, taking it slow and focusing on form and breathing. My first PR attempt was at 207 lb. The jerk to get the bar overhead felt heavy but I was able to keep it stable. I found a good pace and was able to get three reps without any problems.

My next attempt was at 215 lb. and was a lot harder. I almost missed the first rep, and had to take a short step to balance the bar. The next two reps were just as difficult but I was able to keep the bar straight and finish. It felt great setting two PR’s in the same day!

WOD – 10 Minute AMRAP

10 Power Cleans (135 lb.)
Run (100 m)
10 Front Squats
Run (100 m)

I wasn’t sure how I was going to do on this workout. The cleans would be easy but the front squat was going to kill my legs. The run was short so I wasn’t too worried. The workout started well. I did the power cleans in singles. The run was short and not too bad. The front squats were hard on the legs but that was expected. I did all the front squats unbroken. The first and second rounds were okay but the third is what killed me. The weight felt like 225 lb. instead of 135 lb. I kept the reps at singles for the cleans and unbroken for the front squats. I wanted to complete four rounds but I only finished three.

Tuesday

This workout looked nuts. I’m okay when it comes to handstand push ups and bad when it comes to rope climbs. The handstand push ups will have to be broken into sets ten and five or whenever my arms give out. The rope climbs are just as hard since I have a fear that when I get to the top I’m going to slip and lose my grip. However, I wanted to give this workout a go.

The first set of handstand push ups were okay. I was able to get two sets of ten reps before having to switch to two sets of five. By the end of the first set of handstand push ups, my arms were “smoked”. Next I had to do three rope climbs. Which took a minute or two. I’m very slow when it comes to rope climbs since I hardly practice them and my fear of falling. However was able to complete three reps and was on to the next set of handstand push ups. My arms were very tired by this time and the reps were very slow. I would do sets three to five and have a short rest in between. It took forever but I eventually finished that round of handstand push ups. I was a bit quicker on my rope climb reps, I didn’t take a long rest.

I tried to sprint the last set of handstand push ups and rope climbs but my arms couldn’t take it. I was very slow on the handstand push ups and I was able to finish the rope climb quickly. I finished the first portion at 11:09. It took me a few seconds to catch my breath but I started on the burpees. I finished my tenth rep at time. I didn’t think I was going to die out that quickly on the handstand push ups, I need to work on my overhead strength and endurance.

Wednesday

Back Squat – 8×4 at 70% (286 lb.)

This was a good squat day. I the weight felt heavy but I was able to get in some quality reps. Around set six through eight, I started to have some sticking points. I would get stuck around parallel on the fourth rep but I always finished. My legs are slowly coming back.

Partner WOD – 16 Minute AMRAP

30 Double Unders
20 Wall Balls (20 lb.)
10 Cal. Row

This looked like a fun workout but the wall balls were going to crush us. Everything else was going to be manageable. The movements were alternated, giving us some time to rest. The workout wasn’t too bad in the beginning. I was able to get the double unders done unbroken until the last few rounds where I would trip up every few reps. My rhythm was off and I was exhausted but I finished all my double unders. I broke up my wall balls into two sets of 10 but that turned into four sets of five by the end of the workout. The rest was really on the row. I kept a consistent pace and tried to control my breathing. At the end of the workout we finished with eight rounds and 25 double unders. Our goal was nine rounds but we came up a bit short.

Monday

Front Squat – Three Rep Max

I decided to try and set a new PR for this lift. My previous 3RM was 275 lb. and I wanted at least 10 lb. increase. Warm up felt good but the weight felt heavy around 225 lb. I haven’t been doing many front squats which is probably why it felt different. I loaded my goal weight 285 lb. and started my attempt. The first rep felt very heavy but I was able to stand it up. The second rep felt heavier and my breathing was not great. I tried to catch my breath and started my last rep. I made it to parallel before I had to drop the bar. After catching my breath and thinking about the lifts I needed to fix my breathing and my bracing. My core was a little loose on that last rep.

After a few minutes I grabbed the bar and tried again. Hopefully the adjustments would be enough. The first rep felt just as heavy but I managed to stand it up without too much issues. The second rep felt better than the last attempt, the breathing and core bracing changes worked. The last rep was the hardest and I barely made the lift. My elbows dropped and it felt like my biceps were stabilizing the weight. Thankfully, I made the lift but that last rep felt “ugly”. I need to work on form before trying this again.

After my front squat max, I wasn’t feeling great about doing this workout. Heavy squats and running are not my strong suit. My concern for this workout was the back squats since we had to start from the ground. Cleaning the weight multiple times was not going to be efficient so I had to do the squats unbroken. The run was going to suck but that was a given.
The first round was okay. The run was normal but the squat took a lot of effort. I broke up the reps into 11 and 10. I probably should have went with sevens. After that first round my legs were on fire and my lower back was tight as well. The second round was almost the same. I broke up the squats into sets of five. The last round was the hardest. The weight was heavy and I missed the jerk. I had to reset and take a few breaths before trying it again. After the squats, I was exhausted and my legs hated me. I had to finish the run though and after 400 m I finished the workout in 17:30.

Wednesday

Back Squat – 6×6 at 60% (244 lb.)

Squat maintenance day, nothing crazy.

Partner WOD – AMRAP 20 Minutes

15 Burpees
20 Overhead Squats (115 lb.)
30 Sit Ups
Run (100 m)

I did this workout with my wife and it was a lot of fun. We broke up the reps in half for all movements and alternated on the run. We kept a good pace on the movements. The burpees and sit ups went by quickly. The overhead squats took a bit more time because we broke it up into sets of five. We did it at a steady pace and pushed each other until the end. We finished this workout with four rounds and 30 sit ups.

Thursday

Strict Press – 8×4 at 70% (115 lb.)

I haven’t done much strict press lately and this weight felt heavy. I took a few minutes in between sets to rest. At the sixth set, it started getting very heavy. I was struggling on the third rep and almost missed the fourth rep on set seven and eight.

WOD – 18 Minute Time Cap

Ground to Overhead – 10,000 lb.

I did this workout back in 2014 and posted a short description of the workout on the blog. It was also my first POST! My previous time for this workout was 19:45, 15 seconds under the time cap. This time around, the time cap is 18 minutes. If I finish the workout, it will be a PR. My set up will also be the same. I’m going to do the workout with a 100 lb. bar and the sets will be 10×10. I will be doing the reps with a clean and jerk instead of a snatch. If I did snatches, I’ll definitely gas out.

The workout started well. I did 10 reps unbroken for at least four sets. At set five, I had to break up the reps into two sets of five. My shoulders and triceps were burning making the jerk harder to cycle. This slowed me down considerably and I stayed at this rep scheme until the end of the workout. At set nine I was getting very tired but I wanted to finish as quickly as possible. I decided to snatch the last five reps and managed to do them unbroken. I finished this workout at 16:10, 3:35 better than the last time!

Monday

Back Squat – 8×4 at 70% (275 lb.)

After squatting a bit last week my legs are almost back to normal. My old numbers were 275 lb. and I wanted to work up to that. I loaded up the bar and I got to work. I took about three warm up sets before putting on 275 lb. The first set felt heavier than usual but after a few more reps the lifts felt normal. I was taking about two minutes of rest in between sets. Around the sixth set I could feel the fatigue in my legs and on the eighth set I almost failed my last rep.

This workout doesn’t look too bad on paper. Some rest in between sets and relatively low reps made me think I would be able to do each round quickly. My goal for this workout was 16 rounds total. I underestimated the fatigue on my legs. All those heavy squats really did a number on them. My first round was quick. The snatches, squats and swings were easy. The run however, was the hardest part of the workout. I tried to pick up my running pace in the later rounds but I couldn’t. My pace slowed as I finished each round. At the end of 16 minutes we finished 14 rounds. I was short of the goal but I gave it my all.

Tuesday

Clean and Jerk Complex – Find A Heavy Rep

Power Clean + Push Jerk + Hang Squat Clean + Split Jerk

This was a fun clean and jerk complex. The hardest part was going to be the hang squat clean and split jerk. Holding the bar for that long was going to strain your grip and challenge your breathing. I didn’t know how heavy I wanted to go. I’ve been doing a lot of clean work at 198 lb. and 205 lb. so I decided to shoot for a weight around there.

I started with a light weight and worked up to 198 lb. Everything felt good except for my breathing. I had to focus on my breathing during the hang squat clean and split jerk. I was usually out of breath by then. I manged to lift 198 lb. and moved on to 205 lb. and the 216 lb. I managed to lift 216 lb. which is somewhat of a PR. 216 lb. is also 96% of my current clean and jerk max. I may need to retest that number.

WOD – 15 Minute Time Cap

5 Rounds

100 Single Unders
15 Hang Clean and Jerks (115 lb.)

After the clean and jerk complex, I was very confident doing the hang clean and jerks at 115 lb. I should be warmed up and able to rep these out quickly. I was wrong, very wrong. The first round of singles were easy and I got through them quickly. The first round of hang clean and jerks however, were terrible. My plan was to do eight reps and then seven reps. I did five reps and then scrapped that plan. I stayed at five reps per set for the rest of the workout.

I only finished four rounds of this workout at time cap. I under estimated how fatigued my arms were. The cleans were easy, the jerks were hard. My shoulders were burning by the end. It was a fun workout but I should have scaled the weight to 95 lb. to finish the jerks quicker.

The 2018 CrossFit Open is Over!

Fridays (Guam time) are going to be boring but at least Dave Castro is not jerking us around with mystery workouts. We are back to our regular programming but I have a lot of takeaways from this years open.

Movements

Surprisingly, we didn’t do two movements that were in the Open since 2011. Snatch and wall balls were not featured in a workout this year. They will more than likely be in next years Open.

My Placement

My goal was to be on the first page (for Guam) but that didn’t happen. I placed 62nd, my lowest placement in the open. Either I’m getting worse or everyone else is getting more fit.

My Takeaway

I placed 62nd because I didn’t do the work. I can’t blame anyone or anything except myself. It sucks but I do have a plan. My conditioning needs a lot of work. This past year, I have been doing a lot of Olympic lifting and not much cardio. I need to find a balance between these two and I need to work in more gymnastics work as well. I want that muscle up! I have a full year to work on these things and hopefully I can get back to the front page of the leader board. I hope you hit some goals in this years Open and if you didn’t, we have a lot of time to work on it.

18.5 – All the Chest-to-Bars

18.5 is a repeat workout but instead of Dave Castro telling us what workout it was going to be, the community was able to vote. Three workouts were available 11.6, 13.5 and 14.2. I haven’t done these workouts before so this will be a first for me. Choosing our workouts for 18.5 was like a choose your own adventure or in this case, suffering. Each workout repeat had chest-to-bar pull ups and thrusters or overhead squats. I wanted to do 14.2 but in the end 11.6 won the vote.

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Click HERE for workout description and scorecard.

Game Plan

This is going to be a grind. Thrusters are 5 lb. heavier than what were used to and the chest-to-bars are going to get tiring really quick. I’m going to start with a steady pace and not go hard right out of the gate. Thrusters were going to be tough and will have to keep the chest-to-bars at a small reps per set. I might do singles at higher reps. It’s the last workout for the open so I’m going to try and have fun.

The Workout

I did not follow the game plan. After thinking about the workout, I might have went too hard in the first few rounds. The first round of three was easy, I did everything unbroken. The second round was broken up into sets of three for the chest-to-bar and unbroken on the thrusters. The round of tweleve was where things went crazy. I completed the thrusters in sets of two, seven and five. I did the chest-to-bars in fast singles however, I had to take breaks in between a few reps. On the last two reps, my lats started to cramp up and I barely finished. When I got to the bar, I only had a minute left. I pushed my hardest and was only able to complete ten reps by time cap. My total reps for the workout was 70.

Final Thoughts

I know their are a lot of areas I can improve on and if I redid this workout, I could probably get a better score. My breathing was horrible as well as my pacing. I should have broken up the reps better and slowed the pace. The thrusters were not too bad but going unbroken was not the best idea. I wanted to do well since it was the last workout and I pushed myself too quickly. I didn’t do a lot of reps but my body was shot. I couldn’t move for a few minutes after. I had to concentrate to lower my heart rate and my breathing eventually returned to normal. This was my toughest workout yet.